Friday, May 10th, 2019

New cycle started this week!
Week 1/4

For time: (26 min cap)
400 Meter Run
– Sub 500 meter row if needed or 2 minutes max effort on Bike
5 Rounds:
5 X Toes to Bar
10 X R. Kb Swings
– Ahap
15 X Abmats
400 Meter Run
4 Rounds:
12 X Barbell Thrusters
– Using an empty barbell, 45/35lbs
8 X Pullups
400 Meter Run
3 Rounds:
12 X Deadlifts
9 X Hang Power Cleans
6 X Power Jerks
400 Meter Run

Barbell weight: Using no more than 55% of C&J. Something moderately heavy. Deadlifts should be performed unbroken, Hang P. Cleans in 2 sets or less and Power Jerks unbroken with whatever weight you choose.


**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts Sunday, May 19th!